Climbing stairs is a popular fitness method, which is suitable for a wide range of people and can be used for fitness regardless of weather and time. So do you climb the stairs to lose weight or to thicken your legs? Let's get to know each other.

Climb the stairs to lose weight or thicken your legs 1 When you see a person running up and down the stairs of a block house, maybe you should also put on running shoes and stay with him for a while.

Singapore Sports Commission will launch "Step Fit Fiesta 2002" from next Sunday, transforming the stairs of Youzhi District 138 building into a free fitness center, and encouraging residents of the building to climb the stairs for physical examination.

"Step by step to ensure health" was initiated from the Southwest District of Community Development Council 18 constituency, and Chiyou District was selected as the "experimental" area of this plan. The Board of Education plans to introduce this step-by-step health care program in residential areas throughout the island within three to five years.

There will be special "Climbing Fitness Signs" at 46 locations in Yau Chi District, and every three units will use 1 sign. According to the time for men and women to climb 12 floor and the matters needing attention in climbing stairs, the health level of men and women is graded on the sign.

Climb stairs to measure health

"Step-by-step health protection" was originally a way of self-testing health index, which was improved by Dr. Zheng Guang (52 years old) from the Sports Medicine and Sports Science Department of the Sports Council in 1999 from the "Walking Health Test Method" of UKK Health Research Institute in Finland.

The "Walking Health Examination", which is very popular in Europe, was introduced to China on 1996 in cooperation with "Life lies in sports". Step by step, without stopping or holding the stair railing, if the time for men is between 105 seconds and14 seconds, the time for women is between 1 15 seconds and 124 seconds.

Dr. Zheng said: "86% of Singaporeans live in townhouses, so it is most convenient to take the stairs to check the health index." Later, I thought, why not encourage residents to climb stairs to exercise? "

The English name of "Step Health" is "STEP Fitness", which is the abbreviation and variant of self-test to estimate physical fitness.

On September, 2006, 5438+0, Dr. Zheng published the research report "Keeping Healthy Step by Step" in the authoritative magazine Sports Medicine. He found that each step consumed 0. 1 calorie, and each step consumed 0.06 calories.

The intensity of climbing stairs is between walking and running. In fact, for energetic people who often go to the gym to exercise, climbing stairs is no different from using "stair master" Dr. Zheng said that if you want to climb the stairs instead of the treadmill, you can achieve similar results by increasing the time. For example, if you spend 20 minutes on the treadmill, it will increase to 30 minutes when you climb the stairs. He also pointed out that running up the stairs actually burns as many calories as walking upstairs.

The difference is that it is faster to run up the stairs, so it takes more mileage than walking upstairs in the same time; Running upstairs naturally burns more calories, which can effectively achieve the effect of losing weight and fitness.

As for whether climbing stairs can eliminate radish legs, Dr. Zheng said: "Climbing stairs is effective for overall weight loss, but sports science research shows that the effect of eliminating specific parts of the body varies from person to person because of different human structures."

Not suitable for patients with hypertension and heart disease.

However, Dr. Zheng suggested that people should consult a doctor before starting strenuous stair climbing. People with high blood pressure and heart problems are not suitable for this sport: "People with worn knees, if they feel pain when climbing stairs, had better not continue." In short, when the body feels pain during exercise, it will stop. "

Cai (34 years old), deputy director of Life in Sports, who is responsible for promoting "gradual health protection" in the Sports Council, said that they have set up "rock climbing instructor courses" in some neighborhood activity centers and liaison offices, and welcome the public to participate. This course will teach residents how to climb stairs safely, warm up and so on.

Turn the stairs into a fitness center

Too boring to climb the stairs? Cai, deputy director of "Life is Sports" of Sports Bureau, has created a 10 trick for you to turn your stairs into a free fitness center:

Choose to do a sport every time you finish the first floor.

Primary: less than 5 times; Intermediate: 5 to 10 times; Advanced: 10 to 20 times, without holding the railing.

Exercise the lower body

1, step on: that is, step on the stairs with one foot, followed by the other foot, and step on it repeatedly.

(primary: step by step; Intermediate: increase to 2 steps at a time; Advanced: increase to 3 steps at a time)

2. Raise your knees.

3. Leaning against the railing, open the thigh abduction and adduction.

4, squat (primary: 45 degrees, holding the railing; Intermediate: 90 degrees, hand railing; Advanced: Hands 90 degrees away from the railing)

5. Lift your toes: exercise your calves.

(Primary: double pedal 5 times; Intermediate: single pedal 5 to 10 times; Advanced: single pedal 10 to 20 times)

6. hamstring muscle training: stand up straight and lift your hind legs.

7. Hold the railing, bend your knees with one leg, stretch your other leg back and press down.

Exercise the upper body

8. Back against the railing and bend your elbows to do standing exercises.

9. Hold the railing for palm pressure.

10. Put your hands on your shoulders and do stretching exercises.

Step motion

Calorie calculation table:

The 12 layer has about 180 steps.

Each step is about 15 cm, and the whole climb to the flat is 27 meters long.

According to each level, climbing a flight of stairs consumes 0. 1 calorie, and climbing down consumes 0.06 calorie.

Climbing stairs 1 minute can consume 6 to 8 calories.

It takes 2 to 3 minutes to climb 12 level, which can consume 12 to 24 calories.

Climb stairs to lose weight or thicken your legs. 2 To achieve a certain sports effect, we must maintain a certain speed and frequency and achieve a certain sports load. When exercising, the heart rate should reach 60%-80% of the maximum heart rate to reach the exercise load. The specific calculation method is 220- age = maximum heart rate.

Climbing stairs is an aerobic exercise, which can exercise human internal organs and enhance the flexibility and strength of legs, but we should pay attention to scientific exercise methods. When going up the stairs, when the upward leg steps on the steps, the hind leg should be forced, not simply supported; When going down the stairs, your knees should be bent from your front foot to the next step to give your knees a buffer protection.

Going upstairs into the elevator and going out by car has become a portrayal of the life of most urbanites. Coupled with busy work, there is no time for exercise. Liu Zhihong, a fitness coach at the Physical Education Institute of Hebei Normal University, suggested that many activities in life are actually very beneficial to health. Taking fewer elevators and climbing more stairs can also achieve the purpose of exercising, but the method should be correct.

At the same time, in order to achieve a certain exercise effect, it is necessary to maintain a certain speed and frequency to achieve a certain exercise load. When exercising, the heart rate should reach 60%-80% of the maximum heart rate to reach the exercise load. The specific calculation method is 220- age = maximum heart rate.